Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness:
10 min skill work on HSPU Progression
-then-
10 min skill work on Rope Climb footwork
Part 2 – Conditioning:
“Soap on a Rope”
Performance:
AMRAP 7
3-6-9-12…
HSPU
1 Rope Climb
-rest 3-
AMRAP 7
1-2-3-4-5…
Wall Walk
1 Rope Climb
**Wall Walk is nose to ground, Nose to wall
Fitness:
AMRAP 7
3-6-9-12…
HSPU progression
2 Rope Climb progressions
-rest 3-
AMRAP 7
1-2-3-4-5…
Wall Walk
2 Rope Climb progressions
**Wall Walk is nose to ground, Nose to wall
